04/21/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

Run/Row
+
6 Min @ 65%:
5 Bow & Bend
5 Slam Balls (30/20)
5 Dive Bombers
5 Spider Man (per leg)
:20 Russian Baby Maker

Weightlifting

Back Squat (1 x 10 @ 70%)

Gymnastics

Weighted Pulls Ups (Add 5# to Last Week)

RX:
4 x 6-8
Scaled:
4 Negatives
4 Scapula Pulls

Handstand Push-ups (6 Mins of Practice)

Work on progressions
Wall Walk:Hand Stand:HSPU:Kipping HSPU

Metcon

Metcon (AMRAP – Reps)

7 Min AMRAP:
1 Wall Walks
1 Step Up/Step Down (24/20)
2 Wall Walks
2 Step Up/Step Down (24/20)
3 Wall Walks
3 Step Up/Step Down (24/20)
…..
Continue up ladder

RX+
Wall Walks = HSPU
BJ = Jump Up/Step Down (30/24)

Mobility

Anterior/Posterior Shoulder Lax Ball Smash

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